Do you have a specific bodyfat% you want to hit before you start your bulk?thx man,
was trying that out for a while but for the most part it is really tough to keep track of the macros when counting oil, not the coconut oil used in the cooking it's self but how much actually is applied to the food, as a rule of thumb of late I have just been greasing my pan and not counting it, instead of straight deep frying it and just straight up submerging the food in oil like I was at the start of the log, not even sure how much transfers over due to my frying pan being too heavy for my scale and some oil sticking to the pan, as well as evaporation being a factor and even the food cooked in the oil weigh less post cooking etc.
april 28
supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
black coffee
2 scoop whey
240 calories
3g fat
6g carb
48g protein
450g shrimp
270 calories
2g fat
0g carb
58.5g protein
446ml ice cream
1486 calories
148g fat
0g carb
9g protein
total known daily calories *not including coconut oil*
1996 calories
153g fat
6g carb (7.5g fibre including metamuscil)
115.5 protein
exercise
stretch
warm up 10 minutes cardio on bike
squat 5x5 (45lbs *the bar*)
deadlift 1x5 (135lbs *the bar + 1 plate each side for proper height*)
standing press 5x5 (45lbs *the bar*)
barbell row 5x5 (45lbs *the bar*)
CGBP 3x8 (45lbs *the bar*)
straight bar curl 3x8 (20lb straight bar *lowest of the straight bars at my gym*)
kneeling cable crunch 3x10 (100lbs *I will gradually increase the rep range on this rather then the weight*)
30 minutes cardio on arc trainer above 140bpm
notes
I have decided to start from complete scratch on my 5x5 going to minimum weight instead of 75% of 1rm for a fun little experiment of seeing how long I can continually progress from now to the end of the duration of my bulk (plan to start reverse dieting for the bulk on may 20), from now on I will be including my work set weights so I can try more to see where I am lagging and work on my form (mostly for the big 3) and squat depth until it becomes challenging
today is also the first day since my carb up that my keto sticks have had a stronger reading then trace amounts (today was moderate and I measured pre-fed)
|
Thread: YesIevenLiftBros Keto Log
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04-29-2013, 04:20 PM #121Trying to take my training and fitness to a level I have never been at before. I will document my progress and the strategies I used and hopefully it will motivate and inspire others.
SOON I will have the physique to motivate others
Self Development Blog: iHelpMotivate.com
Blog where I post things I find motivating and strategies from books and authors in the self-development field.
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04-30-2013, 03:31 AM #122
in an ideal world I would be cutting to 8% then bulking to 15% and trying to stay in that range while making gains but I don't have an accurate means of measuring my bf% since no calipers or anything and no access to a deca scan, but my original goal going into this was just to cut until 160lbs or until the end of april (may 1st start a bulk), just to give a standard ketogenic diet a test run, but now it has been extended to may 20 just for the summer shred contest after pics
on top of that shooting for a really low body fat has failed me in the past, when I first started I weighed 249lbs but I realized after about a year and a half of dieting trying to get sub 10% that if you just shoot for the 6 pack and straight cut forever eventually you will hit a wall and stop making progress, and I find as soon as my calories dip below 1800 daily they are unsustainable long term, and at 1600 calories daily I would last about 2-3 weeks before getting unreal cravings and binging out ruining weeks of progress, going back into eating in a surplus has been what has helped me pass the 2 plateaus I have experienced in the past so bulking is more my concern at the moment after a time frame of cutting, rather then really hitting a low body fat %Last edited by YesiEvenLiftBro; 04-30-2013 at 04:14 AM.
my keto log:
http://forum.bodybuilding.com/showthread.php?t=151799623
*former 250lb+ obese man of peace crew*
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04-30-2013, 10:56 AM #123
april 30
supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
black coffee
500ml 35% whipping creme
1666 calories
166g fat
0g carb
10g protein
2 scoop whey
240 calories
3g fat
6g carb
48g protein
500g egg whites
238 calories
0g fat
0g carb
55.5g protein
total known daily macros
2144 calories
169g fat
6g carb (7.5g fibre) including metamucil
113.5g protein
exercise
stretch
warm up 10 minutes on bike
Squat 5x5 50lbs
Bench Press 5x5 50lbs
Barbell Row 5x5 50lbs
Barbell Shrug 3x8 45lbs
Skullcrusher 3x8 20lbs
Straight Bar Curl 3x8 20lbs
Hyperextention 2x10 bodyweight
Kneeling Cable Crunch 3x10 100lbs
did some work today holding my back straight at the bottom of the squat position, really trying to gain some more flexibility in my squat so I can go lower
notes
I have decided to program my progression as follows, big lifts +5lbs a workout, moderate lifts 5lbs a week (assuming I can increase the lift by 5lbs, if not I will progress it at 10lbs bi-weekly if my gym doesn't offer the equipment), and 1 rep a week to endurance exercises (thinking of also adding some calf work to this routine)Last edited by YesiEvenLiftBro; 05-01-2013 at 03:10 PM.
my keto log:
http://forum.bodybuilding.com/showthread.php?t=151799623
*former 250lb+ obese man of peace crew*
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05-01-2013, 03:07 PM #124
may 1
supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
black coffee
500ml 35% whipping creme
1666 calories
166g fat
0g carb
10g protein
2 scoop whey
240 calories
3g fat
6g carb
48g protein
500g egg whites
238 calories
0g fat
0g carb
55.5g protein
total known daily macros
2144 calories
169g fat
6g carb (7.5g fibre) including metamucil
113.5g protein
exercise
stretchmy keto log:
http://forum.bodybuilding.com/showthread.php?t=151799623
*former 250lb+ obese man of peace crew*
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05-02-2013, 06:57 AM #125
may 2
supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
black coffee
400ml 35% whipping creme
1332 calories
133g fat
0g carb
8g protein
2 scoop whey
240 calories
3g fat
6g carb
48g protein
340g sockeye salmon
580 calories
30g fat
0g carb
72g protein
total known daily macros
2152 calories
166g fat
6g carb
128g protein
exercise
stretch
walk stairs for an hourmy keto log:
http://forum.bodybuilding.com/showthread.php?t=151799623
*former 250lb+ obese man of peace crew*
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05-03-2013, 08:05 AM #126
may 3
supplements
multi vitamin
fish oil caps x10 @1g fat
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
black coffee
492g salmon
1014 calories
59g fat
0g carb
108g protein
125g walnuts
875 calories
81g fat
15.5g carb (9g fibre) (16.5g fibre including metamucil)
18.5
total known daily macros *including fish oil*
1979 calories
150g fat
15.5g carbs (9g fibre) (16.5g fibre including metamucil)
126.5g protein
exercise
stretch
warm up 10 minutes on eliptical
squat 5x5 55lbs
deadlift 1x5 140lbs
standing press 5x5 50lbs
barbell row 5x5 55lbs
CGBP 3x8 50lbs
straight bar curl 3x8 25lbs
kneeling cable crunch 3x11 100lbmy keto log:
http://forum.bodybuilding.com/showthread.php?t=151799623
*former 250lb+ obese man of peace crew*
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05-04-2013, 07:36 AM #127
may 4
weigh in 159 lbs
supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
black coffee
375g maple sausage
1171 calories
98g fat
9g carb
61g protein
375g turkey sausage
536 cal
35g fat
0g carb
53g protein
46g pumpkin seeds
290 calories
22g fat
5g carb (5g fibre)
15g protein
total known daily macros
1997 calories
155g fat
14g carb (5g fibre) (12.5g fibre including metamucil)
129g protein
exercise
stretch
notes
tomorrow is my mom's birthday, so I'm going out for dinner with them so I figured I would plan out another re-feed for tomorrow so I could eat out with my parents and weigh myself before the water weight hits me...
I lost 2lbs this week, looks like the carb up was a success and maybe I will bump my kcal back up 100cal/day if this continues in a trend and the mild weight loss slow down I was seeing has been smashedmy keto log:
http://forum.bodybuilding.com/showthread.php?t=151799623
*former 250lb+ obese man of peace crew*
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05-05-2013, 10:40 AM #128
may 5
supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
black coffee
bcaa/pre-workout
2 scoops of chocolate whey (70g)
240 calories
3g fat
6g carb
48g protein
6 cookie dough pop tarts
1200 calories
30g fat
210g carb (6g fibre)
12g protein
2 blueberry pop tarts
400 calories
10g fat
72g carb (2g fibre)
4g protein
6 smores poptarts
1200 calories
30g fat
210g carb
18g protein
1 litre 1% milk
440 calories
10g fat
48g carb
36g protein
swiss chalet salad+bread
180 calories
0g fat
37g carb (4g fibre)
6g protein
total known daily macros
3660 calories
83g fat
583g carb
124g protein
exercise
10 minute warm up on eliptical
high bar back squats 6x10
dead lift 10x5
bench press 6x10
barbell rows 3x10
the press 2x10
straight bar curls 1x10, 1x5
cable crunches 5x10
standing calf raises to fail x1
dips to fail x2
push ups to fail x1
crunches to fail x1
V sit to fail x1
hyper extension 1x20
roman chair knee raises to fail x1
frog leaps to fail x1my keto log:
http://forum.bodybuilding.com/showthread.php?t=151799623
*former 250lb+ obese man of peace crew*
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05-05-2013, 04:50 PM #129
Pop-Tarts, although high in sugar and carbs, have a fair amount of fructose.
I typically try to stay away from fructose during the carb-up. (Only thing I really avoid)
Actually, during last carb-up halfway into some pop-tarts I threw them away while reading "fructose" on the label. lmao
*Macros look about right though!*
How do you feel? Give it a couple days, and you should be feeling nice & "full".505 / 315 / 545
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05-05-2013, 11:20 PM #130
thx for the heads up bro, was actually really worried about that last carb re-feed
http://forum.bodybuilding.com/showth...hp?t=153397681
^ see thread from last re-feed for pants chitting
still not sure how to figure out how much fructose is actually in this stuff since table sugar is supposed to break down into quite a bit of fructose also on top of the HFCS that is listed on the label, worried about it last reefed then just shrugged, went full YOLO and downed all those amazing strudels with 1000 phucks not given and everything went better then expected and the re-feed had some very positive effects, hope the same happens here
this time post re-feed here, I am feeling really good actually, these re-feeds are really nice, the way they speed up recovery compared to no re-feed is insane, had that depletion workout and am barley feeling it, for me personally there is a world of difference having carbs in my diet vs no carbs, got tons of energy, after pump and next day, you look way bigger, next is just seeing if the weight loss continues on the trend the way it did from the last re-feed since my body fat might be dipping low enough to effect my hormonal balance with long term low carbing it (as I hear leptin and T3 can be lowered during long term keto, especially under 15% bodyfat for leptin)Last edited by YesiEvenLiftBro; 05-06-2013 at 05:29 AM.
my keto log:
http://forum.bodybuilding.com/showthread.php?t=151799623
*former 250lb+ obese man of peace crew*
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05-06-2013, 08:01 AM #131
may 6
supplements
multi vitamin
fish oil caps x10 @1g fat
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
black coffee
420g beef rib steak
1037 calories
66g fat
0g carb
103g protein
120g walnut
840 calories
78g fat
15g carb (9g fibre)
18g protein
total known daily macros *including fish oil caps*
1967 calories
154g fat
15g carb (9g fibre) (16.5g fibre including metamucil)
121g protein
exercise
stretch
walk stairs 1 hour
notes
steak today was pretty much the best damn steak I've had in about a year, somehow must have got lucky when I picked it up or how I cooked it... donno, could have cut through this thing with a butter knife, soooo goodmy keto log:
http://forum.bodybuilding.com/showthread.php?t=151799623
*former 250lb+ obese man of peace crew*
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05-07-2013, 09:20 AM #132
my same feelings exactly... in an ideal world where I can keep my motivation high to get 8%, provided I comply 100% with all the energy spent, and doing 100% exactly as planned, too bad it isn't like that,
Also, yeah... I was really concerned about getting an six pack.. But.... now, I'm not too motivated about that idea, instead, I want to bulk suddenly, just because I feel skinny, and my head is making me run and run and tell me to bulk, and use that energy to bulk, the same little friend that told me to lose weight, now telling me to get massive... have to trust in instincts and not in an ideal worldBULKING - Aug 20-2016 (74kg)-Jan 1, 2017 (85kg)
(Aug 30, 2016-Jan 1, 2017:)Deadlift: 231-303 Squat: 214-263 Bench: 174-198 lbs OHP: 104.5-134 Pendlay Row: 115-154
---------------------------------------
☆★ Victory loves Preparation ★☆
---------------------------------------
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05-07-2013, 03:16 PM #133
may 7
supplements
multi vitamin
fish oil caps x10 @1g fat
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
black coffee
170g pumpkin seeds
1070 calories
82g fat
19g carb (19g fibre)
56.5g protein
400g salmon
824 calories
48g fat
0g carb
88g protein
total known daily macros *including fish oil caps*
1984 calories
140g fat
19g carb (19g fibre) (26.5g fibre if you include metamucil)
144.5g protein
exercise
stretch
warm up 10 minutes cardio on bike
Squat 5x5 60lbs
Bench Press 5x5 55lbs
Barbell Row 5x5 60lbs
Barbell Shrug 3x8 50lbs
Skullcrusher 3x8 20lbs
Straight Bar Curl 3x8 30lbs
Hyperextention 2x10 bodyweight +10lbs
Kneeling Cable Crunch 3x11 100lbs
notes
tried to bake a keto cheese cake today, it ended in fail since the recipe called for 3/4 cup of stevia... that didn't work out so good and the garbage got to eat it instead of me, going to try my hand at keto pizza tomorrow insteadmy keto log:
http://forum.bodybuilding.com/showthread.php?t=151799623
*former 250lb+ obese man of peace crew*
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05-08-2013, 04:58 PM #134
may 8
supplements
multi vitamin
fish oil caps x10 @1g fat
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
black coffee
170g pumpkin seeds
1070 calories
82g fat
19g carb (19g fibre)
56.5g protein
375g turkey sausage
536 cal
35g fat
0g carb
53g protein
40g walnut
280 calories
26g fat
5g carb (3g fibre)
6g protein
200g martell XO cognac
320 calories
0g fat
0g carb
0g protein
total known daily macros *including fish oil caps*
2296 calories
153g fat
24g carb (22g fibre) (28.5g fibre if you include metamucil)
115.5g protein
exercise
stretch
notes
got a bottle of xo today for my birthday that is comming up in 2 and a half weeks, so I hit my macros then cheated and opened the bottle early and enjoyed a nice 02 monte cristo cigar, one cigar left for the birthday it should be a good one thank you cuba...my keto log:
http://forum.bodybuilding.com/showthread.php?t=151799623
*former 250lb+ obese man of peace crew*
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05-09-2013, 10:58 AM #135
may 9
supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
450g ground italian sausage
1380 calories
114g fat
12g carb
60g protein
344g cheese
1261 calories
103g fat
0g carb
80g protein
2 omega-3 eggs
140 calories
10g fat
2g carb
12g protein
173g mushrooms
35 calories
0g fat
5.5g carb (2.5g fibre)
2.5g protein
106g pizza sauce
42 calories
0g fat
9g carb (2.5g fibre)
1.5g protein
227g almond flour
1378 calories
113.5g fat
48.5g carb (24g fibre)
48.5g protein
total known pizza macros
4236 calories
340.5g fat
77g carb (29g fibre)
204.5g protein
total daily macros for today of 1/2 a pizza (what I ate)
2118 calories
170.25g fat
38.5g carb (14.5g fibre) (22g fibre including metamucil)
102.25g protein
exercise
stretch
walk stairs for an hour
body weight exercises
notes
keto pizza was a big success, tastes better then I thought, can't wait to have the other half tomorrowmy keto log:
http://forum.bodybuilding.com/showthread.php?t=151799623
*former 250lb+ obese man of peace crew*
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05-10-2013, 08:30 AM #136
may 10
supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
total daily macros for today of 1/2 a keto pizza
2118 calories
170.25g fat
38.5g carb (14.5g fibre) (22g fibre including metamucil)
102.25g protein
exercise
stretch
10 minute warm up on rowing machine
squat 5x5 65lbs
deadlift 1x5 145lbs
standing press 5x5 55lbs
barbell row 5x5 65lbs
CGBP 3x8 55lbs
straight bar curl 3x8 50lbs
kneeling cable crunch 3x12 100lb
20 minutes LISS on bikeLast edited by YesiEvenLiftBro; 05-10-2013 at 09:50 AM.
my keto log:
http://forum.bodybuilding.com/showthread.php?t=151799623
*former 250lb+ obese man of peace crew*
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05-10-2013, 12:23 PM #137
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05-11-2013, 01:36 PM #138
http://eatketo.com/chicago-style-stuffed-pizza/
here you go bro if you are interested, it was pretty good
may 11
supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
10x fish oil caps at 1g each
black coffee
420g salmon
865 calories
50.5g fat
0g carb
92.5g protein
140g walnuts
980 calories
91g fat
17.5g carbs (10.5g fibre)
21g protein
1 scoop chocolate whey
120 calories
total daily macros for today *including fish oil caps*
2055 calories
153g fat
20.5g carb (10.5g fibre) (18g fibre including metamucil)
137.5g protein
exercise
stretchmy keto log:
http://forum.bodybuilding.com/showthread.php?t=151799623
*former 250lb+ obese man of peace crew*
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05-13-2013, 12:09 PM #139
may 12
supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
10x fish oil caps at 1g each
black coffee
602g salmon
1240 calories
72g fat
0g carb
132.5g protein
110g walnuts
770 calories
71.5g fat
13.5g carb (8g fibre)
16.5g protein
total daily macros for today *including fish oil caps*
2100 calories
153.5g fat
13.5g carb (8g fibre) (15.5g fibre including metamucil)
149g protein
exercise
stretch
walk stairs for an 30 minutes
body weight exercisesLast edited by YesiEvenLiftBro; 05-13-2013 at 12:18 PM.
my keto log:
http://forum.bodybuilding.com/showthread.php?t=151799623
*former 250lb+ obese man of peace crew*
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05-13-2013, 12:18 PM #140
may 13
supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
10x fish oil caps at 1g each
black coffee
350g salmon
721 calories
42g fat
0g carb
77g protein
6 omega-3 eggs
420 calories
30g fat
6g carb
36g protein
110g walnuts
770 calories
71.5g fat
13.5g carb (8g fibre)
16.5g protein
half a glass of martell xo
???? calories
0g fat
0g carb
0g protein
???g alchohol
(maybe around 200ml, so around 56 calories at 40% alchohol)
total daily macros for today *including fish oil caps*
2001 calories
153.5g fat
19.5g carb (8g fibre) (15.5g fibre including metamucil)
129.5g protein
exercise
stretch
walk stairs for an 30 minutes
body weight exercises
notes
ran out of fish oil caps today, going to break into my super concentrate fish oil caps tommorow, they are almost twice the concentration of dha and epa so probably looking at less fat per capmy keto log:
http://forum.bodybuilding.com/showthread.php?t=151799623
*former 250lb+ obese man of peace crew*
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05-15-2013, 07:21 AM #141
Hey brah - just checkin' in!!!
You incorporating some lifting?
That cardio is great - but do your muscle feel full & solid without carb-ups very often & without lifting regularly?
You've been losing "weight" on the scale quite a bit I've noticed.
What BF did you start at, and where are you at now?
Just curious on how progress is goin.505 / 315 / 545
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05-18-2013, 01:41 PM #142
may 14
supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
10x fish oil caps at 1g each
black coffee
320g salmon
659 calories
38.5g fat
0g carb
70.5g protein
10 omega-3 eggs
700 calories
50g fat
10g carb
60g protein
50g macadamia nuts
338 calories
38g fat
6.5g carb (5g fibre)
3g protein
15ml blue cheese dip
60 calories
6g fat
1g carb
0g protein
30g natural peanut butter
180 calories
14g fat
6g carb (2g fibre)
6g protein
total *including fish oil caps*
1991 calories
152.5g fat
23.5g carb (7g fibre) (14.5g fibre including metamucil)
145.5g proteinmy keto log:
http://forum.bodybuilding.com/showthread.php?t=151799623
*former 250lb+ obese man of peace crew*
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05-18-2013, 01:43 PM #143
may 15
370g salmon
762 calories
44.5g fat
0g carb
81.5g protein
100g brazil nuts
700 calories
66.5g fat
13g carb (6.5g fibre)
13g protein
1 bar 99% pure dark chocolate
270 calories
25g fat
4g carb (3g fibre)
7g protein
30g natural peanut butter
180 calories
14g fat
6g carb (2g fibre)
6g protein
1 scoop of whey
120 calories
1.5g fat
3g carb
24g protein
total *including fish oil*
2032 calories
151.5g fat
26g carb (11.5g fibre)
131.5g proteinmy keto log:
http://forum.bodybuilding.com/showthread.php?t=151799623
*former 250lb+ obese man of peace crew*
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05-18-2013, 01:47 PM #144
may 16
supplements
multi vitamin
calcium + magnesium + vitamin d + zinc
3 tsp metamucil
black coffee
500g bacon
1666 calories
157g fat
0g carb
55.5g protein
3 scoops whey
360 calories
4.5g fat
9g carb
72g protein
total
2026 calories
161.5g fat
9g carb
127.5g proteinmy keto log:
http://forum.bodybuilding.com/showthread.php?t=151799623
*former 250lb+ obese man of peace crew*
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05-18-2013, 01:50 PM #145
may 17
supplements
black coffee
3 tsp of metamucil
vit-d and calcium
multivitamin
330g salmon
680 calories
39.5g fat
0g carb
72.5g protein
2 bar 99% pure dark chocolate
540 calories
50g fat
8g carb (6g fibre)
14g protein
60g natural peanut butter
360 calories
28g fat
12g carb (4g fibre)
12g protein
6 omega-3 eggs
420 calories
30g fat
6g carb
36g protein
total (including fish oil)
2054 calories
153.5g fat
26g carb (10g fibre)
134.5g proteinmy keto log:
http://forum.bodybuilding.com/showthread.php?t=151799623
*former 250lb+ obese man of peace crew*
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05-18-2013, 01:56 PM #146
no, without the carb ups weight lifting becomes much harder, I felt more tired and was having bigger issues with recovery from exercises (including cardio), as soon as I tried those two carb ups it made a huge difference and I felt great
I am not sure what the body fat shift has been, no access to any means to measure body fat besides the mirror, how ever I like to think this cut was fairly successful and I am looking much leaner now then when I started this cut
final scale weight today is 161lbs, I would say there wasn't too much of a muscle loss (at least by looks) but I won't truly know until I start lifting seriously again and add some carbs to my diet
anyways, this will be my last log on the keto forum for a long time (plan to bulk for over a year or 200lbs what ever comes 1st), I am starting a bulk today and going out for wings and beer with my friend, I will post my bulking log in the nutrition section for anyone that wants to follow along for the carbohydrates of justice and will post a link in here later
I will be back eventually and think I will try a regular CKD with re-feeds on my next cut, but for now it's time to get more serious buisness with the weight lifting and start eating carbs again, good luck to all you keto bros out theremy keto log:
http://forum.bodybuilding.com/showthread.php?t=151799623
*former 250lb+ obese man of peace crew*
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05-18-2013, 08:24 PM #147
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